Food With High Insulin

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Here we are going to show you food with insulin. We want to make sure you stay healthy, so we’re here to help with recipes and meal planning suggestions. We’re not just an app —we’re your wellness partner!

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Food With High Insulin

You don’t need special foods for the insulin-resistance diet. In a nutshell, you’ll eat less unhealthy fat, sugar, meats, and processed starches, and more vegetables, fruits, whole grains, fish, and lean poultry. But it can be hard to change habits. So keep some simple tips in mind before you start.

Adopt healthy habits. A crash diet won’t help you. This is about changing your approach to food. Go slowly and build new habits that can become permanent. Maybe you can drink less sugary sodas. Or quit altogether.

Make it work for you. You may enjoy different foods than what others like to eat. A diet needs to fit your taste buds and your lifestyle for you to stick with it. Most people need support along the way, so a good dietitian can be a big ally.

Don’t skip meals. You might think missing a meal means fewer calories and more weight loss. That just makes your insulin and blood sugar levels swing up and down. And that can lead to more belly fat, which makes your body more likely to resist insulin.

Focus on calories and quality. The debate over the best mix of carbs, proteins, and fats has no clear answers. Your best bet is to watch your total calories and to really make them count. So skip the white rice and go whole grain instead.

Mix it up. There’s no magic food that’ll fix everything, so vary what you eat. When you have a choice, choose the food with more vitamins, minerals, and fiber.

What to Eat

When you fix meals and snacks, here’s what to aim for.

Tons of vegetables

It’s hard to go wrong here. Take dark green, leafy veggies like spinach. They’re low in carbs and calories, and they’re packed with nutrients, so you can eat as much as you want.

Fresh vegetables are best. If you go frozen or canned, make sure there’s no added fat, salt, or sugar.

Watch out for starchy vegetables, like potatoes, peas, and corn. They have more carbs, so treat them more like grains, and don’t overdo it.

Plenty of fruit

Packed with vitamins, minerals, and fiber, they’re another great choice. Swap a fruit for sweets to tame your cravings. Add berries to plain, non-fat yogurt to make it into a dessert.

Again, fresh is best. Make sure to avoid canned fruits with syrup added. And remember that fruits count as carbs.

High fiber

When you eat more than 50 grams of fiber a day, it helps balance your blood sugar. Almonds, black beans, broccoli, lentils, and oatmeal and are all rich in fiber.

Limited carbs

You can eat carbs, but cut back on them and pick wisely. Go for carbs in fruits, veggies, whole grains, beans, and low-fat dairy instead of processed foods like white bread and pasta.

Whole grains that haven’t been turned into flour are even better. So for breakfast, choose oats over toast.

Lean protein

You want to make sure to get enough protein, but not when it’s loaded with fat. Limit beef, lamb, and pork, and stick with:

  • Chicken or turkey without the skin
  • Fish, such as albacore tuna, sardines, and salmon
  • Low-fat cheese and egg whites
  • Proteins from plants, like beans, lentils, and nut butter

Healthy fats

Swapping out saturated and trans fats for healthy ones can lower insulin resistance. That means less meat, full-fat dairy, and butter, and more olive, sunflower, and sesame oils.

Low-fat dairy 

With low-fat milk and plain, nonfat yogurt, you get calcium, protein, and fewer calories. Plus, several studies show that low-fat dairy lowers insulin resistance.

If you’re used to full-fat, you can dial it down slowly. So maybe try 1% or 2% milk for a while before switching to skim.

What to Limit or Avoid

Try your best to stay away from:

Processed foods, often have added sugar, fat, and salt. If it comes in cans, boxes, wrappers, and another packaging, it’s probably processed.

Saturated and trans fats, can boost insulin resistance. These come mainly from animal sources, such as meats and cheese, as well as foods fried in partially hydrogenated oils.

Sweetened drinks, like soda, fruit drinks, iced teas, and vitamin water, can make you gain weight.

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Carbohydrates and Blood Sugar

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When people eat a food containing carbohydrates, the digestive system breaks down the digestible ones into sugar, which enters the blood.

  • As blood sugar levels rise, the pancreas produces insulin, a hormone that prompts cells to absorb blood sugar for energy or storage.
  • As cells absorb blood sugar, levels in the bloodstream begin to fall.
  • When this happens, the pancreas start making glucagon, a hormone that signals the liver to start releasing stored sugar.
  • This interplay of insulin and glucagon ensure that cells throughout the body, and especially in the brain, have a steady supply of blood sugar.

Carbohydrate metabolism is important in the development of type 2 diabetes, which occurs when the body can’t make enough insulin or can’t properly use the insulin it makes.

  • Type 2 diabetes usually develops gradually over a number of years, beginning when muscle and other cells stop responding to insulin. This condition, known as insulin resistance, causes blood sugar and insulin levels to stay high long after eating. Over time, the heavy demands made on the insulin-making cells wears them out, and insulin production eventually stops.

Glycemic index

In the past, carbohydrates were commonly classified as being either “simple” or “complex,” and described as follows:

Simple carbohydrates:

These carbohydrates are composed of sugars (such as fructose and glucose) which have simple chemical structures composed of only one sugar (monosaccharides) or two sugars (disaccharides). Simple carbohydrates are easily and quickly utilized for energy by the body because of their simple chemical structure, often leading to a faster rise in blood sugar and insulin secretion from the pancreas – which can have negative health effects.

Complex carbohydrates:

These carbohydrates have more complex chemical structures, with three or more sugars linked together (known as oligosaccharides and polysaccharides).  Many complex carbohydrate foods contain fiber, vitamins and minerals, and they take longer to digest – which means they have less of an immediate impact on blood sugar, causing it to rise more slowly. But other so called complex carbohydrate foods such as white bread and white potatoes contain mostly starch but little fiber or other beneficial nutrients.

Dividing carbohydrates into simple and complex, however, does not account for the effect of carbohydrates on blood sugar and chronic diseases. To explain how different kinds of carbohydrate-rich foods directly affect blood sugar, the glycemic index was developed and is considered a better way of categorizing carbohydrates, especially starchy foods.

The glycemic index ranks carbohydrates on a scale from 0 to 100 based on how quickly and how much they raise blood sugar levels after eating. Foods with a high glycemic index, like white bread, are rapidly digested and cause substantial fluctuations in blood sugar. Foods with a low glycemic index, like whole oats, are digested more slowly, prompting a more gradual rise in blood sugar.

  • Low-glycemic foods have a rating of 55 or less, and foods rated 70-100 are considered high-glycemic foods. Medium-level foods have a glycemic index of 56-69.
  • Eating many high-glycemic-index foods – which cause powerful spikes in blood sugar – can lead to an increased risk for type 2 diabetes, heart disease, and overweight. There is also preliminary work linking high-glycemic diets to age-related macular degeneration, ovulatory infertility, and colorectal cancer.
  • Foods with a low glycemic index have been shown to help control type 2 diabetes and improve weight loss.
  • A 2014 review of studies researching carbohydrate quality and chronic disease risk showed that low-glycemic-index diets may offer anti-inflammatory benefits.
  • The University of Sydney in Australia maintains a searchable database of foods and their corresponding glycemic indices.

Many factors can affect a food’s glycemic index, including the following:

  • Processing: Grains that have been milled and refined—removing the bran and the germ—have a higher glycemic index than minimally processed whole grains.
  • Physical form: Finely ground grain is more rapidly digested than coarsely ground grain. This is why eating whole grains in their “whole form” like brown rice or oats can be healthier than eating highly processed whole grain bread.
  • Fiber content: High-fiber foods don’t contain as much digestible carbohydrate, so it slows the rate of digestion and causes a more gradual and lower rise in blood sugar.
  • Ripeness: Ripe fruits and vegetables tend to have a higher glycemic index than un-ripened fruit.
  • Fat content and acid content: Meals with fat or acid are converted more slowly into sugar.

Numerous epidemiologic studies have shown a positive association between higher dietary glycemic index and increased risk of type 2 diabetes and coronary heart disease. However, the relationship between glycemic index and body weight is less well studied and remains controversial.

Glycemic load

One thing that a food’s glycemic index does not tell us is how much digestible carbohydrate – the total amount of carbohydrates excluding  fiber – it delivers. That’s why researchers developed a related way to classify foods that takes into account both the amount of carbohydrate in the food in relation to its impact on blood sugar levels. This measure is called the glycemic load. A food’s glycemic load is determined by multiplying its glycemic index by the amount of carbohydrate the food contains. In general, a glycemic load of 20 or more is high, 11 to 19 is medium, and 10 or under is low.

The glycemic load has been used to study whether or not high-glycemic load diets are associated with increased risks for type 2 diabetes risk and cardiac events. In a large meta-analysis of 24 prospective cohort studies, researchers concluded that people who consumed lower-glycemic load diets were at a lower risk of developing type 2 diabetes than those who ate a diet of higher-glycemic load foods. A similar type of meta-analysis concluded that higher-glycemic load diets were also associated with an increased risk for coronary heart disease events.

Here is a listing of low, medium, and high glycemic load foods. For good health, choose foods that have a low or medium glycemic load, and limit foods that have a high glycemic load.

Low glycemic load (10 or under)

  • Bran cereals
  • Apple
  • Orange
  • Kidney beans
  • Black beans
  • Lentils
  • Wheat tortilla
  • Skim milk
  • Cashews
  • Peanuts
  • Carrots

Medium glycemic load (11-19)

  • Pearled barley: 1 cup cooked
  • Brown rice: 3/4 cup cooked
  • Oatmeal: 1 cup cooked
  • Bulgur: 3/4 cup cooked
  • Rice cakes: 3 cakes
  • Whole grain breads: 1 slice
  • Whole-grain pasta: 1 1/4 cup cooked

High glycemic load

  • Baked potato
  • French fries
  • Refined breakfast cereal: 1 oz
  • Sugar-sweetened beverages: 12 oz
  • Candy bars: 1 2-oz bar or 3 mini bars
  • Couscous: 1 cup cooked
  • White basmati rice: 1 cup cooked
  • White-flour pasta: 1 1/4 cup cooked 

The relationship between blood sugar level and GI

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The blood sugar level regulation mechanism

When you eat rice, bread, or any other typical food high in carbohydrates, it is digested by the stomach and small intestine, where it is absorbed into the blood as glucose. Figure 1 shows how it is absorbed into the body.

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  1. 1The sugar in food is absorbed into the blood as glucose.
  2. 2The pancreas secretes insulin in reaction to the increase in glucose.
  3. 3Because the glucose is absorbed into the liver, muscle, adipose (fat) tissue and other cells, the blood sugar level drops to the level it was before anything was eaten.
    This is the mechanism found in healthy people.

When glucose enters the bloodstream, insulin facilitates its uptake into the body’s cells. When an excess of glucose is ingested, insulin over secretion occurs. Insulin increases the biosynthesis of fat and suppresses its breakdown. Thus, it becomes easier for fat to accumulate in body tissues.

Blood sugar level will not drop if the sugar in the blood is not properly processed due to, for example, too little insulin being secreted, or resistance to the action of insulin. If blood sugar levels have not decreased several hours after eating on a regular basis, this indicates a susceptibility to diabetes. To avoid this and stay healthy, we should eat types of foods that will not cause a sudden, extreme rise in blood sugar levels.

What is BMI?

BMI = weight (kg) ÷height (m)2BMI is a measure of body fat based on your weight in relation to your height. BMI less than 18.5 = low body weight, BMI 18.5 to 25 = ordinary body weight, BMI 25 or more = obese.
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What is a healthy blood sugar level

  • Fasting blood sugar level 99mg/dL (Japan Society of Ningen Dock)
  • Postprandial blood sugar level (2 hours after eating) 7.8mmol/L (140mg/dL) (International Diabetes Federation)

Blood sugar level rises every time you eat

Chart: Meals and increases in blood sugar level
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Your blood sugar level rises immediately after eating a meal or snack (Figure 2). In a healthy person, insulin then starts working, and the blood sugar level returns to the pre-meal level 2 hours after eating.
In untreated diabetes patients, the blood sugar level does not return to the pre-meal level of its own accord. Some people’s blood sugar level remains high two hours after eating, even though on an empty stomach it would be at a normal level. As a result, the risk of developing diabetes increases as insulin is not properly secreted, or does not work properly in the body.
In order to make sure insulin works properly, it is important not to overeat and to avoid becoming obese. Knowing which foods will not cause a sudden and extreme spike in blood sugar level and using this knowledge in your daily life will help you to prevent obesity and diabetes, and maintain good health.

What foods do not raise blood sugar level much?

High calorie foods may or may not cause the blood sugar level to rise

Many people think that all high-calorie foods raise blood sugar level, but this is not always the case.

In general, foods that cause blood sugar level to rise the most are those that are high in carbohydrates, which are quickly converted into energy, such as rice, bread, fruits and sugar.
Next are foods high in protein, such as meats, fish eggs, milk and dairy products, and oily foods.
However, even though carbohydrates affect blood sugar levels, if you don’t eat them your diet will be unbalanced and you won’t feel satisfied after your meal, which can lead to excessive consumption of foods rich in protein and fat.

Food containing three major nutrients

Carbohydrates
(Sugars and dietary fiber)
Rice, bread, noodles, potatoes, beans, vegetables, mushrooms, seaweeds, fruits, sugar etc.
ProteinMeats, fish and shellfish, eggs, soybeans and soy products, milk and dairy products etc.
FatOil and fats
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Carbohydrates do raise blood sugar levels quickly. However, recent studies have shown that even amongst foods that have the same amount of carbohydrates, there are two categories: those that cause a sudden rise in blood sugar levels and those that cause a more moderate rise, depending on the amount of dietary fiber contained.
Taking bread as an example, whole grain rye bread and pizza crusts are low GI foods, while French bread and bagels are high GI foods.

It is important to know which foods are low GI and which are high GI.

The University of Sydney has defined foods with a GI value of over 70 as “high GI foods,” foods with a GI value of between 56 and 69 as “mid-range GI foods,” and foods with a GI value of 55 or under as “low GI foods”, when using glucose as the reference food (where glucose = 100).

Because high GI foods cause a sudden spike in the blood sugar level, large amounts of insulin are secreted in order to process the sugar in the blood, causing a spike in insulin secretion to handle the sugar. When low GI foods are eaten, the sugar is gradually absorbed into the body so the blood sugar level rises gradually. Thus, an appropriate amount of insulin is secreted and sugar is promptly taken up by the tissues.

Thus, knowing which foods are low GI foods (causing moderate amounts of sugar to be absorbed) is very important to living a healthy life.
Making sure that carbohydrates, an essential type of nutrient, are absorbed by the body in moderate amounts is related to blood sugar levels, obesity, and of course a healthy diet.

GI of main food

CategoryFoodGI
GrainBarley22
Boiled rolled barley46
Boiled soybeans15
Glutinous rice87
Rice cake48
Croissant67
Bagel69
Rye bread50
White bread71
Burger bun61
English muffin77
Baguette57
VegetablesBoiled carrot33
Potato66
Boiled potato49
Fried potato70
Mashed potatoes83
Boiled sweet potato44
FruitsGrapefruit25
Prune29
Dried apricot30
Apricot34
Apple40
Plum24
Strawberry40
Orange40
Peach28
Marmalade40
Grapes43
Mango51
Blueberry53
Kiwi fruit58
Dried fig61
Banana47
Cherry63
Raisins64
Pineapple66
Watermelon72
BeansDried peas (boiled)22
Dried red peas (boiled)29
White kidney beans (boiled)31
Quail beans (steamed)33
Chick peas (boiled)33
Baked beans (canned)40
Dairy ProductsSkimmed milk32
Milk34
Greek yoghurt with honey36
Condensed milk61
SnacksBlueberry muffin59
Bran muffin60
Pancake66
Doughnut75
Scone92
Shortbread64
Peanuts13
Popcorn55
Chocolate49
Processed FoodLasagne28
Salmon sushi48
Spaghetti bolognaise52
Hamburger66
Cheese pizza60
Minestrone48
Tomato Soup52
Honey58
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